Boosting Your Immune System
Being able to take a specific action to boost our immunity is an intriguing idea. But the immune system is wildly complicated and there is still much that we don’t know about how it functions. Researchers are still exploring the impact that things like diet, exercise, stress, and age have on our immune system. There are also a whole host of products online and in stores that claim to boost immunity; unfortunately, most of these are nothing more than snake oil, and are a waste of money.
All this is not to say that we can’t take protective measures for immune health. Until science has it figured out, we can make general, healthy lifestyle choices which will most likely help our immune function AND come with a host of other proven benefits.
Get enough sleep: Research shows that lack of sleep contributes to illness. Did you know that a third of Americans routinely do not get enough sleep? We should be aiming for 7-9 hours a night.
Exercise regularly: Physical activity improves circulation, makes white blood cells more efficient, and flushes out bacteria.
Stay hydrated: Proper hydration supports our body’s natural mucosal barriers which protect against infection.
Manage stress: Chronic stress actually reduces the activity and function of our immune system. Stress management techniques like meditation, yoga or even simple deep breathing exercises can help.
Practice good hygiene: Wash your hands frequently (don’t be gross) and avoid close contact with sick people.
Eating a balanced diet, rich in nutrients that may support immune health is also a factor. It has long been known that people who are malnourished, or undernourished, are more vulnerable to infection and disease. There is also evidence that certain micronutrients (vitamins and minerals) help support immune health. Vitamins A, C ,and D are the ones we most often think of when talking about immune health. Zinc, iron, copper, and selenium also can have a positive impact on our immune responses.
Vitamin A: Look for green, yellow, and orange vegetables such as sweet potatoes, carrots, and spinach to add into your diet.
Vitamin C: Add in foods like citrus fruits, peppers, broccoli, and kiwi.
Vitamin D: While sunlight is the natural source, most of us likely aren’t getting enough vitamin D. Ask your doctor for a blood test to check your levels of vitamin D and if supplementation may be necessary.
Zinc: Foods like pumpkin seeds, sesame seeds, meats, fish, shellfish, and legumes (especially lentils) support white blood cells.
Iron: Organ meats, red meats, seafood, poultry, and eggs are the highest sources of iron. Some plant-based sources include nuts and seeds, dark leafy greens, and tofu.
Copper: Liver, oysters, lobster, shiitake mushrooms, nuts and seeds, spirulina, and dark chocolate are high in copper.
Selenium: Brazil nuts,sunflower seeds, eggs, brown rice, cottage cheese, and seafood, are common sources of selenium.
Immune system health is important because it helps protect your body from infection and disease. By incorporating these lifestyle tips, and adding foods high in essential micronutrients, you can help yourself stay healthy and keep your immune system working properly.
